Dhanurasana, or bow pose, is a yoga asana that strengthens and stretches the back and upper legs. To perform it, lie face down on a mat, bend both legs, and reach up to grasp your ankles. Slowly lift your chest and thighs off the floor, breathing constantly. An alternate version is known as wheel or upward bow.
Dhanurasana, or bow pose, is a yoga asana commonly used in hatha yoga. In the basic position, the body takes the shape of a drawn arc, providing excellent flexibility and strength training for the back and upper legs. Dhanurasana can take a while to perfect as it requires good focus and flexibility. It’s a great pose for those trying to build strength and flexibility in their entire back, although those with back injuries should take care to increase the extension of the pose slowly.
To begin dhanurasana, the yogi lies face down on a mat. His arms are held at his sides, palms facing the sky. Bending both legs, his feet are kicked toward his buttocks and his hands reach up to grasp his ankles. From this point it is important to lean slightly forward so that the weight is placed on the abdomen. If the weight is allowed to sink into the pelvis, the position can become awkward and grind the hip bones to the ground, which can hurt.
The next step in the bow pose will depend on the flexibility of the practitioner. Slowly, the yogi allows the arms and legs to push against each other, lifting both the chest and thighs off the floor. The gaze should be raised upwards, but care must be taken not to strain the neck. In a forward position, the practitioner continues to lift until only the abdomen rests on the floor, while the ankles and hands are in the air above the buttocks. Newer yogis may want to lift just a few inches off the ground; the position should be comfortable enough to hold five to ten breathing cycles.
Throughout dhanurasana it is important to breathe constantly. In the extended position, it may be easier to breathe in through your nose and out through your mouth. It is also important to maintain a slight bend in the elbows to avoid hyperextension and not allow the shoulders to rise up to the ears. Keeping your shoulder blades extended down and pressed together will help align your arms correctly.
An alternate version of dhanurasana is known as wheel or upward bow. In this pose, the yogi begins by lying on his back with his knees bent and his feet close to his buttocks. The elbows are bent so that the hands are next to the ears, with the fingers pointing towards the feet. As you exhale, the practitioner pushes against the hands and feet to lift the pelvis up, straightening the legs and arms along the way. Advanced practitioners can fully straighten their arms, but this can take months of training to achieve.
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